I was reading the section on fats in the AD and notices that around 10 fish oil caps a day are recommended. I have recently been taking fish oil as well as CLA, but I wonder if the CLA is needed since this diet is rich in meets and cheeses. Anyone have any input?
[quote]speedy5323 wrote:
I was reading the section on fats in the AD and notices that around 10 fish oil caps a day are recommended. I have recently been taking fish oil as well as CLA, but I wonder if the CLA is needed since this diet is rich in meets and cheeses. Anyone have any input?[/quote]
I don’t think you should use any CLA at all, if I remember correctly, it uses energy path ways that we wish to bypass. Stick with “real” fats.
-Conor
Sorry for my ignorance but what are CLA’s?
My first carb up weekend is this weekend on Saturday and Sunday.
I have read through the entire thread.
I’m wondering how much bad food I should eat or if I should eat any at all.
I have zero carb cravings for the first two weeks. I have dieted before using 40/40/20 split and I had cheat days and I would take them outa control. Problem is that I would eat a chocolate bar and then I would have about 5 more chocolate bars.
So should I just stick with potatoes,oats,fruits,veggies?
Or would it be possible to have say one meal on Saturday of pizza and keep it clean the rest of the time.
I looked on the metabolic site and there examples are not really clean for both days of the carb ups. It has pancakes,syrup, brownies, mac and cheese, muffin, potatoes,veggie, cheesecake on day one. On day 2 has oatmeal, bread, pizza, donuts, grapes, bananas.
I’m just wondering since its the first week, how far can I go and what is a good idea.
Or am I worring too much???
thanks
Alright ladies and gents, I’m not panicing yet but I’m starting to get a little discouraged or something. I’ve been doing this plan for a couple of months now and I’m not seeing just a ton of movement on my weight. I think I can tell some difference in the mirror but I don’t have anyone really saying anything to me about my weight loss or anything so I’m concerned it might be in my head.
I’m taking in probably a little over 2000 kcal a day (I weigh 203). During the week I usually get down around 200 and then jump up between 205 and 210 on the weekends and then drop back down to 200 during the week. This is the typical pattern. I’d really love to get under 200 though at some point. I haven’t worked out much this week due to a busy schedule. I’m just wondering if I’m doing something wrong in order to not see the weight drop.
I know I’ll probably get lectured about not watching the scale and such but I’d really like to be under 200.
[quote]HogLover wrote:
Alright ladies and gents, I’m not panicing yet but I’m starting to get a little discouraged or something. I’ve been doing this plan for a couple of months now and I’m not seeing just a ton of movement on my weight. I think I can tell some difference in the mirror but I don’t have anyone really saying anything to me about my weight loss or anything so I’m concerned it might be in my head.
I’m taking in probably a little over 2000 kcal a day (I weigh 203). During the week I usually get down around 200 and then jump up between 205 and 210 on the weekends and then drop back down to 200 during the week. This is the typical pattern. I’d really love to get under 200 though at some point. I haven’t worked out much this week due to a busy schedule. I’m just wondering if I’m doing something wrong in order to not see the weight drop.
I know I’ll probably get lectured about not watching the scale and such but I’d really like to be under 200. [/quote]
I was going to post something about your endurance training, but now that I start to type I completely lost my train of thought on the subject. Also, as I look over this post, it’s kind of long and rambling. Forgive me, I shouldn’t type post workout.
Also, I looked back a few pages and didn’t see you break down a days menu and activities. Could you be so kind as to indulge my curiosity and do that. Or give me the page number if you already did?
At any rate, I’ll start my suggestions. I would try a shorter, more intense carb up. Jam in a huge amount of calories into like 12-16 hours. That seems to do me better then a long carb up even if CHO and Kcals are equivalent. Not to say I don’t do a longer carb up just because I like it…but I digress.
Try increasing your fiber intake, specifically, milled flax seeds. This also seems to help me. The more flax I take in the better I feel, perform and the whole nine yards.
Also, I’ve been limiting my protein intake periworkout. Here’s my reasoning: consuming protein increases protein oxidation, something I don’t want. The “window” for periworkout nutrition is quite long, ergo I take in a fat feeding immediately post workout, a spoonful of olive oil and 5 grams of fish oil, and then later anywhere from a half hour to hour after that I have a protein and fat meal.
The idea is the first PW “meal” provides energy your cells want for recovery. I figure they’re more in need of energy then of actual substrate. After all, you have a pool of amino acids to draw from, even when fasting, probably more so on the AD. But you do need protein obviously, so I give it some after that. I don’t eat a whole lot of protein, probably 100 grams a day and use fat as my primary foodstuff. This isn’t for everyone and needs to be transitioned into slowly, so take all my suggestions with a grain of salt.
So I guess in a nutshell, if in doubt, shift your macronutrients more towards fats. Also, shift your lipids more towards mono’s. Include fiber liberally.
Good luck
-Conor
Oh, and I’ll be running a 5k tomarrow, and my performance will look HORRIBLE compared to yours. Way to motivate, motivator.
[quote]HogLover wrote:
Sorry for my ignorance but what are CLA’s?[/quote]
CLA’s are a special kind of fat derived from sunflowers if I’m not mistaken. They seem to be more readily available as an energy source then “conventional” fats and are nearly as energy dense, so folks use 'em to spare protein and glycogen and what have you. Basically as a high density energy source.
However, my understanding is that they aren’t metabolized like other fats, so we, who are accomodated to oxidizing barrows of regular lipids, have no need for them and it may even be counterproductive.
Hope that clarifies things.
-Conor
[quote]hotstreet wrote:
My first carb up weekend is this weekend on Saturday and Sunday.
I have read through the entire thread.
I’m wondering how much bad food I should eat or if I should eat any at all.
I have zero carb cravings for the first two weeks. I have dieted before using 40/40/20 split and I had cheat days and I would take them outa control. Problem is that I would eat a chocolate bar and then I would have about 5 more chocolate bars.
So should I just stick with potatoes,oats,fruits,veggies?
Or would it be possible to have say one meal on Saturday of pizza and keep it clean the rest of the time.
I looked on the metabolic site and there examples are not really clean for both days of the carb ups. It has pancakes,syrup, brownies, mac and cheese, muffin, potatoes,veggie, cheesecake on day one. On day 2 has oatmeal, bread, pizza, donuts, grapes, bananas.
I’m just wondering since its the first week, how far can I go and what is a good idea.
Or am I worring too much???
thanks[/quote]
Yes, you are probably worrying too much. 
Are you bulking or cutting? I assume bulking if you are going with the two day load?
Anyway, I’d just make an effort to stick to the 75% clean guideline, and then enjoy some treats if you feel like it. I don’t really think forcing yourself to eat junk if your don’t feel like it is ever a good choice. I rarely have cravings on this diet so when I do I just eat what I want and don’t worry about it. So far so good.
My own experience, with the carb up specifically, has been that the cleaner I eat the better I feel. So far, oatmeal, potatoes/sweet potatoes, rice, whole wheat pasta have been the winners for me. Nice doughy bread and cereal, even in moderation, left me bloated and lethargic. Oh well. I would just try different things and see what works for you.
Carb day!
So far I’ve had:
5 dl of pineapple juice
1 l milk
2 scoops whey
8 whole grain cheese/ham sandwiches
1 pork chop
100 g oatmeal
2 bananas
1 apple
100 g grapes
100 g whole grain pasta
100 g corn
Planning to finish the day off with a meal of eggs,salmon and nuts.
Been sleepwalking all day,friends an family keep asking if everything’s OK.I try to explain that it’s the carbs,but they insist on asking if something’s wrong.Looking forward to Monday.
Has anybody had experience with working out on carb-up days?
Gonna try it today.
[quote]HogLover wrote:
Sorry for my ignorance but what are CLA’s?[/quote]
Conjugated linoleic acids.
Had the biggest pump of my life after the bench/rowing workout today.
I usually start my carb-up after my Saturday training session and the pumps are rediculous!
Had my carb-up this weekend and just like everyone wrote, it wasn’t a big deal. I thought I’d go buckwild eating all the things I fantasized about during the 12 days but the oppsite was true.
Matter of fact, i wasn’t that hungry which is actually par for the course so far on this diet.
Is it normal for there to be a diminution of hunger on the diet?
-Have lost about 6 lbs so far
-Haven’t been keeping accurate records, which is a big no-no, so starting today I’m going to weigh every little thing I eat
-I’m probably going to have to eat more red meat other than hamburger. Dr. P says this is important, that steaks should be eaten all the time.
-I’m going to start lifting today, which should accelerate results
i started today.
this thread and diet are infectious.
started the day with egglands omega 3 rich eggs and bratwurst.
chicken marsala and broccoli,w/redpepper flakes,garlic and butter over top.
next is london broil and a salad.
for dinner meatloaf and asparagus.
Hoglover, I know this may sound like “blasphemy” to certain posters on this thread but; this diet doesn’t work for EVERYONE.
Don
HL,
Put fat to 50% on 1400 day.
Put fat to 60% on 2100 day.
Keep CHO at 30g or less at all times.
Protein is the balance for each day
Keep a goal of 2000kcal per day to start.
2000kcal x 7 = 14000 weekly intake
Mon: 1400 cals.
Tue: 2100 cals.
Wed: 1400 cals.
Thur: 2100 cals.
Fri: 1400 cals.
Sat: 3500 cals.
Sun: 2100 cals.
Make Saturday ONLY your CHO loading day. Go clean with only 1-2 desserts.
Get plenty of good CHO and keep your fat moderate and protein low:
3500 x .25= 875/9 = @100g fat
3500 x .10= 350/4 = @85g pro
3500 x .65= 2275/4 = @570g CHO[quote]
1400 day: (close estimates)
75g fat
160g pro
25g CHO
2100 day:
150g fat
160g pro
25g CHO
No, the diet does work for everyone. It’s simple math. Once you have the hormones in order to keep insulin in check, GH, glucagon, leptin, T, fT, the catecholamines, and much more is your “friend” in your attempt to lose fat. Now it’s a numbers game. As much as the detractors want to “poo-poo” the AD, it’s a living entity that can be individualized for each specific case. I really wish people understood Mauro’s work before they became armchair experts. There are ways to modify the AD if need be, and HL is not there yet. Subtle nuances in an orderly, coherent manner will tell us what HL needs.
I’ll lay $ to rubbles that if HL were to substitute any other diet, all else being equal, he’d not get the results that have thus far eluded him either. Here, we’ll dial him in. Thanks for the support.
DH
PtrDR wrote:
Hoglover, I know this may sound like “blasphemy” to certain posters on this thread but; this diet doesn’t work for EVERYONE.
Don[/quote]
DH,
Last Sunday I sustained a pretty serious injury, described here. http://t-nation.com/readTopic.do?id=773096
Basically I popped off the tendon that connects my biceps to my elbow. I now look like I have a HUGE anterior deltoid.
Just wondering what your opinion is about being on this diet while “on the mend,” so to speak.
Thanks,
bino
I am not DH, but I have some experience and creative thoughts about the AD…
I’m convalescing from injury. I recently had a hernia repaired and am allowing a severly strained muscle in my lower back to recover. I’ve remained on the AD with great success, though I’ve had to decrease my overall caloric intake.
This might be a good approach for you too.
[quote]PtrDR wrote:
Hoglover, I know this may sound like “blasphemy” to certain posters on this thread but; this diet doesn’t work for EVERYONE.
Don[/quote]
Thanks for your reaponse but I refuse to believe that. I just need to try tweaking a little I think. Less crap on the carb up days and maybe cutting back to one carb up day. I’m not ready to give up yet.